The AHA recommends a serving of fish two times per week.
Besides being a good source of protein and a food relatively low in the bad type of dietary fat called saturated fat, fish has omega-3 fatty acids -- which have been shown to reduce the risk of heart disease.
Fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon, are rich in two kinds of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Foods such as tofu, soybeans, canola, walnuts, flaxseed, and their oils contain alpha-linolenic acid (ALA), which convert to omega-3 in the body. Even though the benefits of ALA are controversial, the AHA still recommends foods containing it as part of a healthy diet.
In addition to their heart-health benefits, there is some evidence that omega-3 fatty acids may also soothe an overactive immune system, says Johnson. Even though this benefit is still being studied, she says there appears to be a link between getting more omega-3s in your diet and reducing allergies, asthma, eczema, and autoimmune disorders.
Saturday, January 19, 2008
Thursday, January 10, 2008
13 Healthy Habits to Improve Your Life
By Dulce Zamora
WebMD Feature
Reviewed by Brunilda Nazario, MD
Disregard them, and you may well be taking a big gamble with your mental and emotional well-being.
There are 13 ways to boost your chances of living a happy, healthy life. More can be added to this list, but, for simplicity's sake, we'll stick with this typically unlucky number.
Instead of bringing misfortune, however, the 13 habits promise a life of vigor and vivacity. There are, of course, no guarantees, but many of the practices mentioned here have been published in scientific journals. Disregard them, and you may well be taking a big gamble with your mental and emotional well-being.
Healthy Habit No. 1: Eat Breakfast Every Morning
Breakfast eaters are champions of good health. Research shows people who have a morning meal tend to take in more vitamins and minerals, and less fat and cholesterol. The result is often a leaner body, lower cholesterol count, and less chance of overeating.
"That one act [of eating breakfast] seems to make a difference in people's overall weight," says Melinda Johnson, RD, a spokeswoman for the American Dietetic Association (ADA). She says breakfast can hold off hunger pangs until lunchtime and make high-calorie vending machine options less enticing.
Not only that, researchers at the 2003 American Heart Association conference reported that breakfast eaters are significantly less likely to be obese and get diabetes compared with nonbreakfast eaters.
Another study in the International Journal of Food Science and Nutrition showed that people who consumed breakfast cereal every day reported feeling better both physically and mentally than those who rarely ate cereal in the morning.
For kids, breakfast appears to enhance alertness, attention, and performance on standardized achievement tests, reports the ADA.
To get the full benefits of breakfast, the Mayo Clinic recommends a meal with carbohydrates, protein, and a small amount of fat. They say that because no single food gives you all of the nutrients you need, eating a variety of foods is essential to good health.
Yet, even with so much scientific support that breakfast does the body good; many people still make excuses not to eat in the morning. They include not having enough time and not feeling hungry. For these people, Johnson suggests tailoring breakfast to the day.
"When I'm getting ready in the morning, I don't really want to take the time to eat breakfast because that would mean sacrificing sleep," says Johnson. "So I bring my breakfast with me, and I know I have an hour when I'm reading emails in the office when I can eat it. By that time, I'm hungry because I've been up for almost a couple of hours." to be continue
WebMD Feature
Reviewed by Brunilda Nazario, MD
Disregard them, and you may well be taking a big gamble with your mental and emotional well-being.
There are 13 ways to boost your chances of living a happy, healthy life. More can be added to this list, but, for simplicity's sake, we'll stick with this typically unlucky number.
Instead of bringing misfortune, however, the 13 habits promise a life of vigor and vivacity. There are, of course, no guarantees, but many of the practices mentioned here have been published in scientific journals. Disregard them, and you may well be taking a big gamble with your mental and emotional well-being.
Healthy Habit No. 1: Eat Breakfast Every Morning
Breakfast eaters are champions of good health. Research shows people who have a morning meal tend to take in more vitamins and minerals, and less fat and cholesterol. The result is often a leaner body, lower cholesterol count, and less chance of overeating.
"That one act [of eating breakfast] seems to make a difference in people's overall weight," says Melinda Johnson, RD, a spokeswoman for the American Dietetic Association (ADA). She says breakfast can hold off hunger pangs until lunchtime and make high-calorie vending machine options less enticing.
Not only that, researchers at the 2003 American Heart Association conference reported that breakfast eaters are significantly less likely to be obese and get diabetes compared with nonbreakfast eaters.
Another study in the International Journal of Food Science and Nutrition showed that people who consumed breakfast cereal every day reported feeling better both physically and mentally than those who rarely ate cereal in the morning.
For kids, breakfast appears to enhance alertness, attention, and performance on standardized achievement tests, reports the ADA.
To get the full benefits of breakfast, the Mayo Clinic recommends a meal with carbohydrates, protein, and a small amount of fat. They say that because no single food gives you all of the nutrients you need, eating a variety of foods is essential to good health.
Yet, even with so much scientific support that breakfast does the body good; many people still make excuses not to eat in the morning. They include not having enough time and not feeling hungry. For these people, Johnson suggests tailoring breakfast to the day.
"When I'm getting ready in the morning, I don't really want to take the time to eat breakfast because that would mean sacrificing sleep," says Johnson. "So I bring my breakfast with me, and I know I have an hour when I'm reading emails in the office when I can eat it. By that time, I'm hungry because I've been up for almost a couple of hours." to be continue
Wednesday, January 9, 2008
I’ve Got a Cold: What Can I Do?
What's the best treatment for a cold?
There is no cure for the common cold. The most important thing you can do is drink a lot of fluids to keep your body hydrated. This will help prevent another infection from setting in. Avoid drinks like coffee, tea, and colas with caffeine. They rob your system of fluids. As for eating, follow your appetite. If you're not really hungry, try eating simple foods like white rice or broth.
Chicken soup is comforting, plus the steam helps break up nasal congestion. Ginger seems to settle an upset stomach. A hot toddy may help you sleep, but beware of mixing alcohol with other cold remedies.
Over-the-counter cold medicines can offer relief from aches and fever. However, doctors no longer believe in suppressing low-grade fever except in very young and very old people, or people with certain medical conditions such as heart or lung disease. Low-grade fever helps the body fight off infection by suppressing the growth of viruses or bacteria and by activating the immune system.
* Aspirin. Young people and children should not take aspirin because of the risk of Reye's syndrome.
* Decongestants can help make breathing easier by shrinking swollen mucous membranes in the nose. Use for no more than two or three days.
* Saline nasal sprays can also open breathing passages and may be used freely.
* Cough preparations are not hugely effective. For minor coughs, water and fruit juices probably help the most.
* Gargling with salt water can help relieve a sore throat.
How effective are natural remedies like zinc, echinacea, and vitamin C?
Some studies show that zinc nasal sprays help cut a cold's severity and duration. The theory? Zinc sprays may coat the cold virus and prevent it from attaching to nasal cells where they enter the body. But other studies show that zinc is no more effective than placebo. Recent, well-done studies on echinacea show that it is not effective in preventing colds. However, in one study, 120 people with cold-like symptoms took 20 drops of echinacea every two hours for 10 days and had briefer colds than others.
As for vitamin C's effects, a recent survey of 65 years' worth of studies found limited benefit. The researchers found no evidence that vitamin C prevents colds. However, they did find evidence that vitamin C may shorten how long you suffer from a cold. One large study found that people who took a vitamin C megadose -- 8 grams on the first day of a cold -- shortened the duration of their colds.
To prevent colds the natural way, it's best to make sure you've got a well-nourished immune system. Dark greens foods like spinach are loaded with vitamins A and C. Salmon is a great source of omega-3 fatty acids, which fight inflammation. Low-fat yogurt may help stimulate the immune system.
Regular exercise -- such as aerobics and walking -- also boosts the immune system. People who exercise may still catch a virus, but they have less severe symptoms. They may recover more quickly compared with less-healthy people.
WebMD Medical Reference
View Article Sources Sources
SOURCES: CDC: Q&A: "Preventing the Flu." CDC: "Q&A: Cold Vs. Flu." William Schaffner, MD, chairman, preventive medicine, Vanderbilt University, Nashville, Tenn. Tracy Wimbush, MD, emergency room specialist, Massachusetts General Hospital, Boston. Douglas, R. Public Library of Science Medicine, June 2005; vol 2: pp 132-133. News release, Public Library of Science. University of Pennsylvania Office of Health Education: "Cold and Flu Remedies: Questions and Answers." WebMD Medical Reference: "Answers About Home Remedies for Cold and Flu." WebMD Feature: "Call in Sick or Go to Work?" WebMD Medical Reference: "When Should I See A Doctor for a Cold or the Flu?" WebMD Medical Reference: "12 Tips to Prevent Cold and Flu the 'Natural' Way." WebMD Medical Reference provided in collaboration with The Cleveland Clinic: "Sinusitis." WebMD Medical News: "Vitamin C May Not Fight the Common Cold." WebMD Medical News: "Cure for the Common Cold - The Elusive Search." WebMD Medical News: "How to Short-Circuit a Cold - Maybe."
Reviewed by Jonathan L Gelfand, MD on November 21, 2007
Sunday, January 6, 2008
Best Diet Tips Ever-cont
Best Diet Tip No. 9:
Spice it up.
Add spices or chiles to your food for a flavor boost that can help you feel satisfied.
"Food that is loaded with flavor will stimulate your taste buds and be more satisfying so you won't eat as much," says Perdomo.
When you need something sweet, suck on a red-hot fireball candy for a long-lasting burst of sweetness with just a few calories.
Best Diet Tip No. 10:
Stock your kitchen with healthy convenience foods.
Having ready-to-eat snacks and meals-in-minutes staples on hand sets you up for success. You'll be less likely to hit the drive-through or call in a pizza order if you can make a healthy meal in 5 or 10 minutes.
Sass stocks her kitchen with:
* 94% fat-free microwave popcorn (20-25 calories per cup, and you can make it in two minutes or less)
* Frozen vegetables
* Bags of pre-washed greens
* Canned diced tomatoes
* Canned beans
* Whole-grain wraps or pitas
* Pre-cooked grilled chicken breasts
* A few containers of pre-cooked brown rice
Within minutes, she can toss together a healthy medley.
Best Diet Tip No. 11:
Order children’s portions at restaurants.
"When you are eating out, order a child's pizza or a small sandwich as an easy way to trim calories and get your portions under control," suggest Perdomo.
Another trick is to use smaller plates. This helps the portions look like more, and if your mind is satisfied, your stomach likely will be, too.
Best Diet Tip No. 12:
Eat foods in season.
"If you don't love certain fruits or vegetables, it could be because you ate them out of season when they have little taste or flavor," says Pensiero. "When you eat seasonally, fruits and vegetables are more flavorful, at their best, and I promise you won't be disappointed."
At GiGi's Trattoria, her restaurant in Rhinebeck, N.Y., she serves simple fruit desserts, like naturally sweet strawberries topped with aged balsamic vinegar, or low-fat yogurt or fresh berries in a compote.
Best Diet Tip No. 13:
Swap a cup of pasta for a cup of vegetables.
Simply by eating less pasta or bread and more veggies, you could lose a dress or pants size in a year.
"You can save from 100-200 calories if you reduce the portion of starch on your plate and increase the amount of vegetables," says Sass.
Best Diet Tip No. 14:
Use non-food alternatives to cope with stress.
Sooner or later, you're going to be faced with a stressful situation. Instead of turning to food for comfort, be prepared with some non-food tactics that work for you.
Sass suggests reading a few chapters in a novel, listening to music, writing in a journal, practicing meditative deep breathing, or looking at a photo album of loved ones.
Best Diet Tip No. 15:
Be physically active.
Although it may seem counterintuitive, don't use exercise either to punish yourself for eating or to "earn" the right to eat more.
"When you do, it sets up a negative thought pattern, which is why so many people say they hate to exercise," says May.
Instead, focus on how great you feel, how much better you sleep and how much more energy you have when you exercise. Physical activity is good for you whether you are trying to lose weight or not, so keep it positive and build a lifelong habit.
Spice it up.
Add spices or chiles to your food for a flavor boost that can help you feel satisfied.
"Food that is loaded with flavor will stimulate your taste buds and be more satisfying so you won't eat as much," says Perdomo.
When you need something sweet, suck on a red-hot fireball candy for a long-lasting burst of sweetness with just a few calories.
Best Diet Tip No. 10:
Stock your kitchen with healthy convenience foods.
Having ready-to-eat snacks and meals-in-minutes staples on hand sets you up for success. You'll be less likely to hit the drive-through or call in a pizza order if you can make a healthy meal in 5 or 10 minutes.
Sass stocks her kitchen with:
* 94% fat-free microwave popcorn (20-25 calories per cup, and you can make it in two minutes or less)
* Frozen vegetables
* Bags of pre-washed greens
* Canned diced tomatoes
* Canned beans
* Whole-grain wraps or pitas
* Pre-cooked grilled chicken breasts
* A few containers of pre-cooked brown rice
Within minutes, she can toss together a healthy medley.
Best Diet Tip No. 11:
Order children’s portions at restaurants.
"When you are eating out, order a child's pizza or a small sandwich as an easy way to trim calories and get your portions under control," suggest Perdomo.
Another trick is to use smaller plates. This helps the portions look like more, and if your mind is satisfied, your stomach likely will be, too.
Best Diet Tip No. 12:
Eat foods in season.
"If you don't love certain fruits or vegetables, it could be because you ate them out of season when they have little taste or flavor," says Pensiero. "When you eat seasonally, fruits and vegetables are more flavorful, at their best, and I promise you won't be disappointed."
At GiGi's Trattoria, her restaurant in Rhinebeck, N.Y., she serves simple fruit desserts, like naturally sweet strawberries topped with aged balsamic vinegar, or low-fat yogurt or fresh berries in a compote.
Best Diet Tip No. 13:
Swap a cup of pasta for a cup of vegetables.
Simply by eating less pasta or bread and more veggies, you could lose a dress or pants size in a year.
"You can save from 100-200 calories if you reduce the portion of starch on your plate and increase the amount of vegetables," says Sass.
Best Diet Tip No. 14:
Use non-food alternatives to cope with stress.
Sooner or later, you're going to be faced with a stressful situation. Instead of turning to food for comfort, be prepared with some non-food tactics that work for you.
Sass suggests reading a few chapters in a novel, listening to music, writing in a journal, practicing meditative deep breathing, or looking at a photo album of loved ones.
Best Diet Tip No. 15:
Be physically active.
Although it may seem counterintuitive, don't use exercise either to punish yourself for eating or to "earn" the right to eat more.
"When you do, it sets up a negative thought pattern, which is why so many people say they hate to exercise," says May.
Instead, focus on how great you feel, how much better you sleep and how much more energy you have when you exercise. Physical activity is good for you whether you are trying to lose weight or not, so keep it positive and build a lifelong habit.
Wednesday, December 26, 2007
Best Diet Tips Ever-cont
Best Diet Tip No. 4: Be choosy about nighttime snacks.
Mindless eating occurs most frequently after dinner, when you finally sit down and relax.
"Sitting down with a bag of chips or cookies in front of the television is an example of eating amnesia, where you mindlessly eat without being hungry, but out of habit," says American Dietetic Association spokesperson Malena Perdomo, RD.
Either close down the kitchen after a certain hour, or allow yourself a low-calorie snack, like a 100-calorie pack of cookies or a half-cup scoop of low-fat ice cream. Once you find that you're usually satisfied with the low-cal snack, try a cup of zero-calorie tea, suggests Perdomo.
Best Diet Tip No. 5: Enjoy your favorite foods.
"I think putting your favorite foods off limits leads to weight gain because it triggers 'rebound' overeating," says Sass.
Instead of cutting out your favorite foods altogether, be a slim shopper. Buy one fresh bakery cookie instead of a box, or a small portion of candy from the bulk bins instead of a whole bag.
"You can enjoy your favorite foods, but you must do so in moderation," says Sass.
Best Diet Tip No. 6: Enjoy your treats away from home.
When you need a treat, Ellie Krieger, RD, host of Food Network’s Healthy Appetite, suggests taking a walk to your local ice cream parlor or planning a family outing.
"By making it into an adventure, you don’t have to worry about the temptation of having treats in the house, and it is a fun and pleasurable way to make it work when you are trying to lose weight," says Krieger.
And for those times you just can't get out? Krieger stocks her kitchen with fresh fruit, which she thinks can be every bit as delicious as any other dessert.
Best Diet Tip No. 7: Eat several mini-meals during the day.
If you eat fewer calories than you burn, you will lose weight. But when you're hungry all the time, eating fewer calories can be challenging.
"Studies show people who eat 4-5 meals or snacks per day are better able to control their appetite and weight," says obesity researcher Rebecca Reeves, DrPH, RD.
She recommends dividing your daily calories into smaller meals or snacks and enjoying as many of them as you can early in the day -- dinner should be the last time you eat.
Best Diet Tip No. 8: Eat protein at every meal.
Protein is more satisfying than carbohydrates or fats, and thus may be the new secret weapon in weight control.
"Diets higher in protein [and] moderate in carbs, along with a lifestyle of regular exercise, have an excellent potential to help weight loss," says University of Illinois protein researcher Donald Layman, PhD.
Getting enough protein helps preserve muscle mass and encourages fat burning while keeping you feeling full. So be sure to include healthy protein sources, like yogurt, cheese, nuts, or beans, at meals and snacks.
Mindless eating occurs most frequently after dinner, when you finally sit down and relax.
"Sitting down with a bag of chips or cookies in front of the television is an example of eating amnesia, where you mindlessly eat without being hungry, but out of habit," says American Dietetic Association spokesperson Malena Perdomo, RD.
Either close down the kitchen after a certain hour, or allow yourself a low-calorie snack, like a 100-calorie pack of cookies or a half-cup scoop of low-fat ice cream. Once you find that you're usually satisfied with the low-cal snack, try a cup of zero-calorie tea, suggests Perdomo.
Best Diet Tip No. 5: Enjoy your favorite foods.
"I think putting your favorite foods off limits leads to weight gain because it triggers 'rebound' overeating," says Sass.
Instead of cutting out your favorite foods altogether, be a slim shopper. Buy one fresh bakery cookie instead of a box, or a small portion of candy from the bulk bins instead of a whole bag.
"You can enjoy your favorite foods, but you must do so in moderation," says Sass.
Best Diet Tip No. 6: Enjoy your treats away from home.
When you need a treat, Ellie Krieger, RD, host of Food Network’s Healthy Appetite, suggests taking a walk to your local ice cream parlor or planning a family outing.
"By making it into an adventure, you don’t have to worry about the temptation of having treats in the house, and it is a fun and pleasurable way to make it work when you are trying to lose weight," says Krieger.
And for those times you just can't get out? Krieger stocks her kitchen with fresh fruit, which she thinks can be every bit as delicious as any other dessert.
Best Diet Tip No. 7: Eat several mini-meals during the day.
If you eat fewer calories than you burn, you will lose weight. But when you're hungry all the time, eating fewer calories can be challenging.
"Studies show people who eat 4-5 meals or snacks per day are better able to control their appetite and weight," says obesity researcher Rebecca Reeves, DrPH, RD.
She recommends dividing your daily calories into smaller meals or snacks and enjoying as many of them as you can early in the day -- dinner should be the last time you eat.
Best Diet Tip No. 8: Eat protein at every meal.
Protein is more satisfying than carbohydrates or fats, and thus may be the new secret weapon in weight control.
"Diets higher in protein [and] moderate in carbs, along with a lifestyle of regular exercise, have an excellent potential to help weight loss," says University of Illinois protein researcher Donald Layman, PhD.
Getting enough protein helps preserve muscle mass and encourages fat burning while keeping you feeling full. So be sure to include healthy protein sources, like yogurt, cheese, nuts, or beans, at meals and snacks.
Wednesday, December 19, 2007
Best Diet Tips Ever
Experts share their top tips for weight loss success.
By Kathleen M. Zelman, MPH, RD, LD
Everyone knows the keys to losing weight: Eat less and exercise more. Sounds simple enough, but in the context of real life and its demands, it can be anything but simple. So how do successful losers do it? To find out, WebMD asked experts across the country for their best diet tips.
Here's what they said:
Best Diet Tip No. 1: Drink plenty of water or other calorie-free beverages.
People sometimes confuse thirst with hunger. So you can end up eating extra calories when an ice-cold glass of water is really what you need.
"If you don’t like plain water, try adding citrus or a splash of juice, or brew infused teas like mango or peach, which have lots of flavor but no calories," says Cynthia Sass, RD, a spokeswoman for the American Dietetic Association.
Best Diet Tip No. 2: Think about what you can add to your diet, not what you should take away.
Start by focusing on getting the recommended 5-9 servings of fruits and vegetables each day.
"It sounds like a lot, but it is well worth it, because at the same time you are meeting your fiber goals and feeling more satisfied from the volume of food," says chef Laura Pansiero, RD.
You're also less likely to overeat because fruits and vegetables displace fat in the diet. And that's not to mention the health benefits of fruits and vegetables. More than 200 studies have documented the disease-preventing qualities of phytochemicals found in produce, says Pansiero.
Her suggestion for getting more: Work vegetables into meals instead of just serving them as sides on a plate.
"I love to take seasonal vegetables and make stir-fries, frittatas, risotto, pilafs, soups, or layer on sandwiches," Pansiero says. "It is so easy to buy a variety of vegetables and incorporate them into dishes."
Best Diet Tip No. 3: Consider whether you're really hungry.
Whenever you feel like eating, look for physical signs of hunger, suggests Michelle May, MD, author of Am I Hungry?
"Hunger is your body’s way of telling you that you need fuel, so when a craving doesn’t come from hunger, eating will never satisfy it," she says.
When you're done eating, you should feel better -- not stuffed, bloated, or tired.
"Your stomach is only the size of your fist, so it takes just a handful of food to fill it comfortably," says May.
Keeping your portions reasonable will help you get more in touch with your feelings of hunger and fullness.
WebMD Weight Loss Clinic-Feature
Reviewed by Louise Chang, MD
By Kathleen M. Zelman, MPH, RD, LD
Everyone knows the keys to losing weight: Eat less and exercise more. Sounds simple enough, but in the context of real life and its demands, it can be anything but simple. So how do successful losers do it? To find out, WebMD asked experts across the country for their best diet tips.
Here's what they said:
Best Diet Tip No. 1: Drink plenty of water or other calorie-free beverages.
People sometimes confuse thirst with hunger. So you can end up eating extra calories when an ice-cold glass of water is really what you need.
"If you don’t like plain water, try adding citrus or a splash of juice, or brew infused teas like mango or peach, which have lots of flavor but no calories," says Cynthia Sass, RD, a spokeswoman for the American Dietetic Association.
Best Diet Tip No. 2: Think about what you can add to your diet, not what you should take away.
Start by focusing on getting the recommended 5-9 servings of fruits and vegetables each day.
"It sounds like a lot, but it is well worth it, because at the same time you are meeting your fiber goals and feeling more satisfied from the volume of food," says chef Laura Pansiero, RD.
You're also less likely to overeat because fruits and vegetables displace fat in the diet. And that's not to mention the health benefits of fruits and vegetables. More than 200 studies have documented the disease-preventing qualities of phytochemicals found in produce, says Pansiero.
Her suggestion for getting more: Work vegetables into meals instead of just serving them as sides on a plate.
"I love to take seasonal vegetables and make stir-fries, frittatas, risotto, pilafs, soups, or layer on sandwiches," Pansiero says. "It is so easy to buy a variety of vegetables and incorporate them into dishes."
Best Diet Tip No. 3: Consider whether you're really hungry.
Whenever you feel like eating, look for physical signs of hunger, suggests Michelle May, MD, author of Am I Hungry?
"Hunger is your body’s way of telling you that you need fuel, so when a craving doesn’t come from hunger, eating will never satisfy it," she says.
When you're done eating, you should feel better -- not stuffed, bloated, or tired.
"Your stomach is only the size of your fist, so it takes just a handful of food to fill it comfortably," says May.
Keeping your portions reasonable will help you get more in touch with your feelings of hunger and fullness.
WebMD Weight Loss Clinic-Feature
Reviewed by Louise Chang, MD
Tuesday, December 11, 2007
Free Weight Loss Tips - Balanced Diet
Balanced, healthy eating is based on the "Food Pyramid" which contains six main food groups. Eating a balanced diet means eating foods from each of the six main food groups, each day and excluding fats, oils & sweets.
The Food Pyramid (6 Food Groups)
1. Fats, Oils, Sweets: Use Sparingly
2. Milk, Yogurt & Cheese: 2-3 Servings
3. Meat, Poultry, Fish, Dry Beans, Eggs, Nuts: 2-3 Servings
4. Vegetables: 3-5 Servings
5. Fruits: 2-4 Servings
6. Bread, Cereal, Rice, Pasta: 6-11 Servings
If you follow the recommended servings for each of the six food groups (Fats, Milk, Vegetables, Meat/eggs, Fruit, Bread/pasta etc.) each day, and choose lower-fat, lower sugar brands, you are sure to get sufficient nutrients like: protein, vitamins, minerals and fiber.
By choosing the lower number of servings from each group your calorie intake should add up to about 1600 calories, per day. If you choose the highest number from each group, your calorie intake should be about 2800-2900 calories, per day.
Food Pyramid Serving Sizes
Food Group Serving Size
Bread, Cereal, Rice, Pasta, Noodles 1 slice bread; 1/2 hamburger bun or English muffin; 1 small roll, muffin, or biscuit; 5-6 small crackers; 1/2 cup cooked cereal, rice, pasta, noodles; 1 ounce ready-to-eat cereal.
Vegetables 1/2 cup cooked/raw vegetables; 1 cup leafy raw vegetables; 1/2 cup cooked peas, beans, other legumes; 3/4 cup vegetable juice.
Fruit 1 medium apple, banana, orange; 1/2 grapefruit; melon wedge; 3/4 cup fruit juice; 1/2 cup chopped fresh, cooked, canned fruit (in juice); 1/4 cup dried fruit;
Milk, Yogurt, Cheese 1 cup milk; 8 ounces yogurt; 1.5 ounces natural cheese; 2 ounces processed cheese.
Meat, Poultry, Fish, Dry Beans, Eggs and Nuts In this group 2-3 servings equals 5-7 ounces of cooked lean meat, or poultry without skin, or fish. Note: 1 egg (or 2 egg whites), 1 tbsp nuts, or 1/2 cup cooked peas, beans count as 1 ounce of meat.
Fats, Oils and Sweets Use sparingly. Note: Use fats/oils low in saturated fat. Unprocessed vegetable oils are best. Avoid fats with hydrogenated fat or trans-fatty acids.
Alcohol is not included in the Food Guide Pyramid. But official advice is to limit consumption to two drinks a day (male) or one drink a day, (female). [One drink = 12oz beer; or 1.5oz spirits; or 5oz wine.]
The Food Pyramid (6 Food Groups)
1. Fats, Oils, Sweets: Use Sparingly
2. Milk, Yogurt & Cheese: 2-3 Servings
3. Meat, Poultry, Fish, Dry Beans, Eggs, Nuts: 2-3 Servings
4. Vegetables: 3-5 Servings
5. Fruits: 2-4 Servings
6. Bread, Cereal, Rice, Pasta: 6-11 Servings
If you follow the recommended servings for each of the six food groups (Fats, Milk, Vegetables, Meat/eggs, Fruit, Bread/pasta etc.) each day, and choose lower-fat, lower sugar brands, you are sure to get sufficient nutrients like: protein, vitamins, minerals and fiber.
By choosing the lower number of servings from each group your calorie intake should add up to about 1600 calories, per day. If you choose the highest number from each group, your calorie intake should be about 2800-2900 calories, per day.
Food Pyramid Serving Sizes
Food Group Serving Size
Bread, Cereal, Rice, Pasta, Noodles 1 slice bread; 1/2 hamburger bun or English muffin; 1 small roll, muffin, or biscuit; 5-6 small crackers; 1/2 cup cooked cereal, rice, pasta, noodles; 1 ounce ready-to-eat cereal.
Vegetables 1/2 cup cooked/raw vegetables; 1 cup leafy raw vegetables; 1/2 cup cooked peas, beans, other legumes; 3/4 cup vegetable juice.
Fruit 1 medium apple, banana, orange; 1/2 grapefruit; melon wedge; 3/4 cup fruit juice; 1/2 cup chopped fresh, cooked, canned fruit (in juice); 1/4 cup dried fruit;
Milk, Yogurt, Cheese 1 cup milk; 8 ounces yogurt; 1.5 ounces natural cheese; 2 ounces processed cheese.
Meat, Poultry, Fish, Dry Beans, Eggs and Nuts In this group 2-3 servings equals 5-7 ounces of cooked lean meat, or poultry without skin, or fish. Note: 1 egg (or 2 egg whites), 1 tbsp nuts, or 1/2 cup cooked peas, beans count as 1 ounce of meat.
Fats, Oils and Sweets Use sparingly. Note: Use fats/oils low in saturated fat. Unprocessed vegetable oils are best. Avoid fats with hydrogenated fat or trans-fatty acids.
Alcohol is not included in the Food Guide Pyramid. But official advice is to limit consumption to two drinks a day (male) or one drink a day, (female). [One drink = 12oz beer; or 1.5oz spirits; or 5oz wine.]
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